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Tall Pauls Favorite Workouts and/or Sets

Paul Smith
Getting to travel as much as we do we get to "taste" a lot of workouts from clubs all over the country...plus on occasion I come up with something to toss at the workouts I coach. For those lucky enough to swim with me Saturday (I'm coaching) here's the main set: SCY 800 negative split (get 400 split) @1:00 rest 6 x 100's @ 1:20 400IM 100 kick for time 400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest 5 x 100's @ 1:15 200IM 100 kick for time (different stroke) 200 negative split (faster than 2nd 200 of 400) 4 x 100's @ 1:10 100IM 100 kick for time (different than first two)
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  • Coached the Saturday workout at Cactus SCY wam-up 600 (alterante 25 scull/25 swim/25 kick/25 swim) 6 x 100's free and/or back choice @ :20 rest interval 25 right arm/25 swim/25 left arm/25 swim 8 x 50's build - odds swim @ :50 - evens kick @ 1:00 2 x 600's @ 8:00 #1 150 fast/150 cruise/100fast/100 cruise/50 fast/50 cruise #2 50 cruise/50 fast/100 cruise/100 fast/150 cruise/150 fast * focusing on open water pacing, fast is NOT anerobic level 400 hypoxic pull recovery 4 x 300's @ 5:00 - odds alternate 50 fast/50 easy evens alternae 50 easy/50 fast 200+ choice warm down
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  • Coached the Saturday workout at Cactus SCY wam-up 600 (alterante 25 scull/25 swim/25 kick/25 swim) 6 x 100's free and/or back choice @ :20 rest interval 25 right arm/25 swim/25 left arm/25 swim 8 x 50's build - odds swim @ :50 - evens kick @ 1:00 2 x 600's @ 8:00 #1 150 fast/150 cruise/100fast/100 cruise/50 fast/50 cruise #2 50 cruise/50 fast/100 cruise/100 fast/150 cruise/150 fast * focusing on open water pacing, fast is NOT anerobic level 400 hypoxic pull recovery 4 x 300's @ 5:00 - odds alternate 50 fast/50 easy evens alternae 50 easy/50 fast 200+ choice warm down
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